T remedial workout / stam day plan: shoulder press, leg press, lat pulldown (covers biceps) - Cycle thru machines w/minimal rest (15-20s), doing 3-4 sets x 12-20 reps/machine-set. 30-45m total. Actual: did not note my circuit start/end time. Machine time alone was probably ~45m. Keeping notes, adjusting weight and seat settings etc. was undoubtedly more than 20s "minimal rest". I'm sure "stam day" session time will tighten up when I'm more familiar with my per-machine limits. Leg Press:... (...more)

Easter Sun: languid morning; plan post-remedial strength training; start taxes Tomato soup, puff-pastry strips brushed with pesto, and deviled eggs - much better than it sounds. mon: something (prob neph leaving for work) woke me before 6, up before 6:30 16oz tap-cold water + 1:40 microwave = perfect temp hydro surge. +200mg caf Empty shwasher Inventory cellar freezer (check for ground beef especially) Refill weekly pill minder and protein pods. Missed T and F apparently. - it's offi... (...more)

1m45s can still be too much microwave to get 16~20oz tap-cold water to max 140F * * * quick final review to start some strength-training - On reflection, rotator cuff buffer strength / stability emerged as a foremost strength goal - shoulder/rotator cuff work actually starts with (re)building plank and push-up strength - Train up planks to 2+ minutes before adding light core machine training - Train up to 17-18 push-ups before adding light (10-20 lbs) pec/delt machine training - Train up to ... (...more)

on time to bed, wake 6:00 - i.e. well before alarm. I love it. more than 16, almost 20 oz water; 200mg caf Top protein-per-calorie Cracker Barrel menu choices: chx tenders, followed by smoky southern chicken. Any "top 10" analysis from their nutrition PDF is complicated by commingling of restaurant and catering menu items, so you get ostensibly high p.index line items like "pot roast" that I'm guessing aren't actually served in-house without high-cal, low-prot sides that sink entree p.index. Even... (...more)

note to self, take infusions earlier in the evening for full recreational value.